METCON: (30:00)

100/80 Cal Row

80 Box Step Up (RX: 20/14) (no weight)

600 M Run

40 Wall Ball (RX: 20/14)

20 Burpee to 6″ Target

Circuit: (15:00)

3 Sets:

10 DB Bicep Curl

10 DB Skull Crusher

15 Ring Face Pulls

20 Starfish Crunch

OPTIONAL WORK:

Banded Mobility and Soft Tissue Work 20:00